Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jan 31, 2009:

activity	#	time	miles		km		+m
running road/trails	14	13:05:00	80.91	(9:42)	130.22	(6:02)	520
x-country skiing	11	10:06:00	55.61		89.5		595
biking	11	3:52:00
snowshoeing	2	2:43:00	7.15		11.5		175
gym ex & stretching	11	1:20:00
orienteering	1	46:00	4.97	(9:15)	8.0	(5:45)	150
Unspecified	4	41:00
Total	27	32:33:00	148.64		239.22		1440
[1-5]	27	32:28:00

3:20

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» now

Saturday Jan 31, 2009 #

x-country skiing 1:02:00 [1] 10.5 km (5:54 / km) +70m 5:43 / km

in Schneider W. didn't felt too good this morning- head ache again..sort of sick

running road/trails warm up/down 16:00 [2] 2.5 km (6:24 / km) +15m 6:13 / km
shoes: Nike Air

need it to warm up after ski- since was feeling like -15° C

gym ex & stretching 4:00 [1]

Friday Jan 30, 2009 #

x-country skiing 1:11:00 [2] 14.0 km (5:04 / km) +100m 4:54 / km

late evening skiing in bechtel 2 long laps (~6.5K each, plus some little more ) (34.00, 32.04 )- decent conditions tonite

Thursday Jan 29, 2009 #

x-country skiing 44:00 [2] 8.0 km (5:30 / km) +40m 5:22 / km

x-country skiing tempo 16:00 [4] 4.5 km (3:33 / km) +75m 3:17 / km

2* 8 min .. feeling good and i haven't done something fast on skis in a while

Wednesday Jan 28, 2009 #

x-country skiing 47:00 [3] 9.0 km (5:13 / km) +100m 4:57 / km

nice evening in Bechtel, but i was afraid to train longer , since was cold/windy in places, and felt a bit of head ache

Tuesday Jan 27, 2009 #

biking (indoor) 15:00 [1]

before an evening meeting with the Park dept

x-country skiing 30:00 [2] 6.0 km (5:00 / km) +10m 4:58 / km

in Bechtel after meeting. cut it short since .. well i know how I felt last 2 days

Monday Jan 26, 2009 #

Note
(rest day)

same as yesterday..without the excercise at the end of the day. sinus, eh ?

C • Sickies! 3

Sunday Jan 25, 2009 #

Note
(rest day)

head ache, again !!! all day. feeling sick

biking warm up/down (indoor) 15:00 [1]

just sweating a bit, since my head ache reduced by late evening

Saturday Jan 24, 2009 #

Event: Stars Winter Adventure Race

x-country skiing 1:10:00 [2]

installing & collecting controls for Stars winter race. brrr -really cold this morning at 7.30 am( feeling like -22°C )- my finger tips and toes were not so happy. warmer and sunny when race was over

running road/trails 5:00 [2] 0.5 km (10:00 / km)
shoes: Salomon XT Wings

installing some controls for the snowshoe section

Note

It was fun organizing the second anual winter race. i wanted to have a complex fairness and challenges during the event. also i noticed that weather in the winter could play a big role in organizer race. I am happy that the event went as planned. i would hate to have a simple score O with some route choices. dissapointed that not many competitors were present.for organizers is the same effort.as for me : now i should get some rest and then start some good training for 2010 ( - and of course stay healthy). preliminary results for the event are here http://stars.kw.net/results/20090124/ thanks to Giles.

C • Thank You! 1

Friday Jan 23, 2009 #

x-country skiing 50:00 [1]

installing flags for the winter race

snowshoeing 24:00 [1]
shoes: Atlas

installing some controls for tommorrow's race

Thursday Jan 22, 2009 #

x-country skiing 42:00 [1] 7.0 km (6:00 / km) +40m 5:50 / km

in Bechtel . Val was there too

Wednesday Jan 21, 2009 #

x-country skiing 47:00 [2] 9.0 km (5:13 / km) +60m 5:03 / km

in Bechtel in the evening

Monday Jan 19, 2009 #

Note
(rest day)

feeling sick with big head ache ..again..?!?!?

Sunday Jan 18, 2009 #

snowshoeing 1:14:00 [3] 7.2 km (10:17 / km) +175m 9:10 / km
shoes: Atlas

Thomass Caledon. ran very conservative till the box ( because i wasn't feeling well since wednesday. took snow shoes off for a k maybe and put them back. cost me like 3.30 alltogether. ran way around to 8 (lost like 5 spots there ). my pace was quite good the second half. nice day there today.

C • Sorry! 6

snowshoeing 1:05:00 [1] 4.3 km (15:07 / km)
shoes: Atlas

eat a soup , a yummi brownie at the thomass and head up to mansfiled for next weekend course setting. quite tired after like 15 min - from there was hard work-mostly walking, setting up the snow shoe portion. nice !!

x-country skiing 1:01:00 [2] 9.5 km (6:25 / km)

another soup and some tea and went for the ski portion of next week event. feeling a bit better and enjoyed the rest of the day. I didn't feel too bad ( except hunger ) giving my last 4 days this week. nice the ski portion too. tired now since i only got 5 h sleep last nite

Saturday Jan 17, 2009 #

biking (indoor) 25:00 [1]
(rest day)

still head ache and feeling sick

gym ex & stretching 5:00 [1]

Friday Jan 16, 2009 #

Note
(rest day)

not feeling good and decide to rest -as per AP thread

Thursday Jan 15, 2009 #

running road/trails (indoor) 12:00 [2] 2.0 mi (6:00 / mi)
shoes: Nike Air

track closed early , and i have a lite sore throat. no way i'll go out tonite

biking (indoor) 33:00 [1]

Wednesday Jan 14, 2009 #

biking (indoor) 20:00 [1]
(rest day)

feeling sick, beside long hours at work , and long commute hours (over 2 hours coming home ) today. just took it easy

Tuesday Jan 13, 2009 #

x-country skiing 1:06:00 [2] 12.0 km (5:30 / km) +100m 5:17 / km

from plus twenty some °C yesterday to the same but with minus..nice.. both days !!

Monday Jan 12, 2009 #

running road/trails 31:00 [1] 5.5 km (5:38 / km)
shoes: Nike Air

early morning before check out

running road/trails 26:00 [1] 3.0 km (8:40 / km)

on the beach barefoot while catching last few km of running - and some more tan on a great , great vacation..ADIOS LOS CABOS !!!

gym ex & stretching 5:00 [1]

in the airport

Sunday Jan 11, 2009 #

running road/trails 1:18:00 [3] 16.5 km (4:44 / km) +80m 4:37 / km
shoes: Nike Air

long run on hgh 1 going east ( about half with a local runner )

running road/trails warm up/down 28:00 [1] 3.5 km (8:00 / km)

at noon - on the sandy beach

running road/trails intervals 10:00 [4] 2.0 km (5:00 / km)

15*40 sec interval ( every min) on the beach right near the ocean ( harder surface !) ~130 m each or so.. maybe more

gym ex & stretching 10:00 [1]

in the afternoon

biking (indoor) 20:00 [1]

worth like 9 k ( in the afternoon - before some sauna and Corona )

Saturday Jan 10, 2009 #

running road/trails 56:00 [1] 8.0 km (7:00 / km)
shoes: Nike Air

running in los cabos with Val ( about 45 min of it on the sandy beach )

gym ex & stretching 10:00 [1]

biking (indoor) 24:00 [1]

in the afternoon

Friday Jan 9, 2009 #

running road/trails 40:00 [1] 5.5 km (7:16 / km) +20m 7:09 / km
shoes: Nike Air

in the morning- on the sandy beach about 24 min

running road/trails 55:00 [1] 7.0 km (7:51 / km) +20m 7:45 / km

on the beach barefoot at noon hours

gym ex & stretching 8:00 [1]

biking (indoor) 10:00 [1]

Unspecified 16:00 [1]

4 min of swiming , and about 12 min ( from 55 ) playing tennis with Val in the evening

Thursday Jan 8, 2009 #

running road/trails warm up/down 47:00 [1] 8.0 km (5:53 / km) +10m 5:50 / km
shoes: Nike Air

and in between intervals ( morning run)

running road/trails intervals 24:00 [4] 6.5 km (3:42 / km) +30m 3:37 / km
shoes: Nike Air

12*2 min intervals ( about 530 m each )

gym ex & stretching 5:00 [1]

biking (indoor) 46:00 [1]

worth of 25 k

Wednesday Jan 7, 2009 #

running road/trails 45:00 [2] 7.5 km (6:00 / km) +30m 5:53 / km
shoes: Nike Air

early morning

gym ex & stretching 12:00 [1]

running road/trails 25:00 [1] 3.0 km (8:20 / km)

running on the beach

running road/trails 30:00 [1] 4.5 km (6:40 / km)
shoes: Salomon XT Wings

in the afternoon with Val

Unspecified 10:00 [1]
shoes: Salomon XT Wings

another 10 min worth of activity while playing 45 min tennis with Val in the evening

Tuesday Jan 6, 2009 #

running road/trails 1:02:00 [2] 10.0 km (6:12 / km) +30m 6:07 / km
shoes: Nike Air

about 35 minutes of it on the sandy beach

running road/trails warm up/down 34:00 [1] 5.0 km (6:48 / km)

barefoot on the beach

running road/trails hills 10:00 [4] 1.5 km (6:40 / km) +200m 4:00 / km

28* 22 sec or so ( with 7 m of climb ) barefoot.. tons of drinks have to go out , that way , lots of activity

gym ex & stretching 10:00 [1]

Unspecified 10:00 [1]
shoes: Nike Air

about 10 min worth of activity while playing 45 min tennis with Val

Monday Jan 5, 2009 #

gym ex & stretching 5:00 [1]

in the airport

running road/trails 27:00 [1] 4.5 km (6:00 / km) +10m 5:56 / km
shoes: Nike Air

in los cabos

Unspecified 5:00 [0]

swim

Sunday Jan 4, 2009 #

running road/trails warm up/down 33:00 [1] 5.5 km (6:00 / km) +15m 5:55 / km
shoes: ice bugs

careful , but decided to go to Thomass. yesterday i felt as bad as i did in 2006 Canadian trials

orienteering 46:00 [3] ** 8.0 km (5:45 / km) +150m 5:15 / km
shoes: ice bugs

easy course but challlenging, and also i took it easy - no need for a cold . one controls misplaced by 30 m give to the majority a minute break, but extra 30 sec for me.. end up 6th i think. Ok .. the best part..i do not feel bad, so hopefully i won't get sick

C • thomass 3

Saturday Jan 3, 2009 #

Note
(rest day)

feeling sick..

biking 4:00 [1]

Friday Jan 2, 2009 #

running road/trails 49:00 [1] 8.5 km (5:46 / km) +45m 5:37 / km
shoes: salomon

on snowy trails ( 2-3 cm ). snowing . nice

biking 20:00 [1]

gym ex & stretching 6:00 [1]

Thursday Jan 1, 2009 #

running road/trails warm up/down 31:00 [1] 5.5 km (5:38 / km)
shoes: Nike Air

running road/trails intervals 11:00 [5] 3.0 km (3:40 / km) +15m 3:35 / km
shoes: Nike Air

11 * 1 min/ w 1 min easy

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